CFM: Monday, July 10th, 2017

Posted July 9, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, July 10^th, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 PVC Pass Throughs

Pre-Game: 7-Minute Set-up and Prep

20 Double-Unders

5 Wallballs

2 Snatches – Setting up the Plates & Gear you need

Workout: 7 Rounds (3-Minutes Each/No Rest Between Rounds)

200M Run

15 Wallballs (20/14)

Max Power Snatches

Opening Max (115/75) – 135 & Above MUST use 45’s, 85 Must Use 25’s

Max Increment: 10

Attempt to Increase Weight Each Round

Score is Total Accumulated Reps X Max Weight Lifted

Skill: Handstand Push-ups

Max Reps for 5 Unbroken Sets

Rest 1-Minute Between Efforts

Core: 4 Rounds

15 Long Sit-ups

15 Leg Overs

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s Push Ups
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

——————————————————————————————————–

Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

——————————————————————————————————–

Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

——————————————————————————————————–

Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

Posted in Workout of the Day | Comments Off

Gym Lead Machine